Page 45 - Healthy food

The crowd-pleaser

Slow-

cooked

beef Slow-cooked

This healthy one-pot stew will beef
simmer happily away in a slow-
cooker or oven on a chilly day

prep 15 min cook 4–7 hr + resting serves 4
gluten free dairy free

600g root vegetables (such as swede,
parsnips and carrots), cut into 5cm pieces
2 onions, halved
4 celery stalks, sliced
600g lean rolled beef brisket
400g can chopped tomatoes
1 very low salt chicken stock cube mixed
with 225ml boiling water
Pinch chilli flakes
2tsp dried oregano
½tsp ground cinnamon

1 If using a slow-cooker, switch it to low.
Layer the vegetables on the bottom of
the cooker, then sit the meat on top.
Add the tomatoes, stock, chilli flakes,
RECIPE: JO BRIDGFORD, YVONNE WALUS. PHOTO: MELANIE JENKINS 140°C/gas 3. Put all the ingredients in 347kcal PER SERVING 4
oregano and cinnamon. Cover and cook
for4hronhighor7hronlow. If usinga
conventional oven, heat to 160°C/fan
an oven-proof lidded casserole and
cook for 5 hr.
2 Transfer the beef from the cooking
pot to a carving board, cover and leave
to rest for a few min. Gently transfer the
vegetables to a serving platter and
9.6g fibre
cover with foil to keep warm. Transfer
35.4g protein
10.6g fat
the juices to a jug.
0.5g salt
4g saturates
22.7g carbs
146mg calcium
3 When ready to serve, slice the meat
17.4g sugars
4.7mg iron
and serve with the vegetables and juices.
FEBRUARY 2018 HEALTHY FOOD GUIDE 45